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Vegetarian Lunch Recipes

The Irish and Potatoes Go Together for Vegetarians

18 March, 2010 (15:28) | Vegan and Vegetarian Side Dishes, Vegan Main Dish, Vegan Snacks, Vegetarian Appetizers, Vegetarian Holiday Menus, Vegetarian Kids Recipes, Vegetarian Lunch Recipes, Vegetarian Main Dish | 1 comment


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RECIPES: Grandma Toots’ New Potatoes and Button Mushrooms, Spicy Baked Potato Skins and Tater Options, Fresh Potato Nachos For One

By Rae Udy

Today is St. Patrick’s Day and a great day to remember all things Irish, and there isn’t anything more Irish than potatoes.
There aren’t many foods that can claim a historical event started with them, but the potato can. In 1845, a blight ruined most of the potato crop in Ireland causing the Irish Potato Famine and the death of 750,000.
Today, potatoes are the number one vegetable crop in the world and Americans eat more potatoes, pound for pound, than any other vegetable.
Potatoes are a very good source of vitamin C with over 26 percent daily value. They are also a good source of B vitamins, potassium, manganese and dietary fiber. One medium baked potato has about 130 calories and is almost fat-free.
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=48
http://www.nal.usda.gov/fnic/foodcomp/cgi-bin/list_nut_edit.pl

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February is American Heart Month – Go Veggie!!!

23 February, 2010 (18:07) | Salad and Salad Dressings, Vegan and Vegetarian Side Dishes, Vegetarian Desserts, Vegetarian Lunch Recipes | No comments


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RECIPES: 10-Minute Marinated Veggie Toss, Cherry Chocolate Tiramisu

By Rae Udy

Since 1963, Congress and the president have proclaimed February as American Heart Month with the goal to raise funds for heart research and to provide education about heart disease and stroke to the American public. The American Heart Association works with the administration to draft this annual proclamation.
http://www.americanheart.org/print_presenter.jhtml?identifier=4441
Heart disease in the number one killer of Americans. According to the American Heart Association we can reduce heart disease by eating a healthy diet and adopting an active lifestyle.
The American Heart Association recommends eating a wide variety of nutritious foods daily. Fresh fruit and vegetables, fiber-rich grains, nuts, legumes and seeds are smart food choices that will benefit your long-term heart health.
http://www.americanheart.org/presenter.jhtml?identifier=1200010
These recipes are just two of the many offered on the AHA website. Provide your family with a quick and easy side dish in no time with 10-Minute Marinated Veggie Toss.
Think you can’t have dessert and still eat for your heart? Cherry Chocolate Tiramisu is so good you will forget it is good for you too.
The American Heart Association’s new goal for 2020 is to improve the cardiovascular health of all Americans by 20 percent while reducing deaths from cardiovascular diseases and stroke by 20 percent.
http://www.americanheart.org/print_presenter.jhtml?identifier=3071616

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Cabbage Reduces Cancer Risk

29 January, 2010 (09:18) | Salad and Salad Dressings, Vegan and Vegetarian Sandwiches, Vegetarian Lunch Recipes, Whole Grain Breads | No comments


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RECIPES: Southern Cole Slaw, Egg Slaw Sandwiches, Colorful Cabbage Layer Salad

By Rae Udy

Cabbage is part of the Brassicaceae family of vegetables. Also called cruciferous vegetables, other close cousins are broccoli, Brussels sprouts, collards, cauliflower and kale.
Researchers reviewed 94 studies concerning the relationship between Brassica vegetables and cancer and found in 67 percent of the case control studies, eating these vegetables was associated with a reduced risk of cancer. In 70 percent of the studies, cabbage consumption was associated with a lower risk of cancer, especially of the lung, stomach and colon.
How many servings of cruciferous vegetables do you need to lower your risk of cancer? According to the Worlds Healthiest Foods website, just three to five one cup servings each week will help lower risks.
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=19

Cabbage is an excellent source of vitamins K and C. A one cup serving of shredded, boiled cabbage contains 91 percent of the RDA for vitamin K and 50 percent for vitamin C.
http://health.learninginfo.org/nutrition-facts/cabbage.htm
Raw cabbage is great is salads and sandwiches. One-half cup raw cabbage contains only 20 calories and zero total fat.
www.fns.usda.gov/…/HHFS_CABBAGE_FRESH_F180_Final.pdf
PDF file – nutritional information
http://docs.google.com/viewer?a=v&q=cache:rqpScasJet8J:www.fns.usda.gov/FDD/facts/hhpfacts/New_HHPFacts/Veges/HHFS_CABBAGE_FRESH_F180_Final.pdf+usda+cabbage+nutrition&hl=en&gl=us&pid=bl&srcid=ADGEEShyEBoKqecvDUBwB4fJLgMTx7MkTBe52mEw1Rnh51gxLyudW8VwI1sZnaZc297uGgub3UGwFncbW_IyTcwgFaWDFBdNPwm67ibq28qxceFYsmB6uMMa_rxEdyLLGTNShZz18Ugs&sig=AHIEtbRUNuISJzjmwiAnmJQfHY0CaNFijg
Cabbage is also a very good source of dietary fiber, manganese and vitamin B6, and a good source of thiamin, riboflavin, calcium, potassium, vitamin A, protein and magnesium.

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Vegetarian Recipes for the Crock Pot

20 January, 2010 (12:41) | Vegan Main Dish, Vegetarian Appetizers, Vegetarian Desserts, Vegetarian Lunch Recipes, Vegetarian Main Dish, Vegetarian Soups | 1 comment


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RECIPES: Crock of Low Fat Creamy Spinach Dip, Crock Pot Boston Baked Beans, Peach Crock Pot Crumble

By Rae Udy

In the 1950’s, a Chicago company created the first slow cooker. Naxon Utilities Corporation called it the Beanery All Purpose Cooker and it was designed to help people cook baked beans. A simple ceramic pot fitted inside a metal pan with heating elements around the inside helped maintain a low temperature for many hours.
In 1970 Rival bought the Beanery and it was reinvented as the Crock Pot and cooking has never been the same. Crocks Pots now come in many sizes from one to seven quarts.
http://ezinearticles.com/?The-History-of-the-Crock-Pot-Yesterday,-Today-and-Beyond&id=3170417
http://en.wikipedia.org/wiki/Slow_cooker
http://www.ehow.com/about_4570273_electric-crockpots.html
What started as an invention to help cook beans, the Crock Pot is now used to create dishes from appetizers to desserts.
This easy recipe for Crock of Low-fat Creamy Spinach Dip is best for a small crock pot. Ready in about an hour and a half without watching and stirring, this creamy dip is great served with crunchy fresh vegetables.
Boston Bakes Beans were made for the Crock Pot because the pot was invented for cooking beans, but there is a warning about cooking beans in a slow cooker.
According to the US Food and Drug Administration, some raw beans like red kidney, can become toxic when cooked at low temperatures. To avoid illness, soak raw beans for five hours in water, drain thoroughly, then boil for at least 10 minutes in fresh water before using in Crock Pot recipes.
http://www.fda.gov/Food/FoodSafety/FoodborneIllness/FoodborneIllnessFoodbornePathogensNaturalToxins/BadBugBook/ucm071092.htm
Under # 11. Education and Background Resources
Desserts are also easily adapted to the Crock Pot. Peach Crock Pot Crumble takes advantage of canned fruit to create a delicious and nutritious treat without any fuss.

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January is National Hot Tea Month

16 January, 2010 (16:34) | Vegan and Vegetarian Side Dishes, Vegan Main Dish, Vegetarian Desserts, Vegetarian Holiday Menus, Vegetarian Lunch Recipes, Vegetarian Main Dish, Vegetarian Soups | No comments


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RECIPES: Winter Vegetable Tea Skillet, Tomato Tea Soup, Southworth’s Tea Cake

By Rae Udy

January is always a cold month, but this year its a record freeze breaker. Stay warm this month because it is National Hot Tea Month. http://library.thinkquest.org/2886/foo.htm
Laboratory studies suggest green tea may help protect against or slow the growth of certain cancers, including breast, stomach and skin cancers, but more results are needed to support a definite claim.
Evidence does suggest the use of green tea improves mental alertness and there are ongoing studies to learn if tea can have any effect against other cancers, diabetes and heart disease.
http://nccam.nih.gov/health/greentea/

Brewing up a cup of hot tea is always a satisfying beverage, especially in cold January, but cooking and baking with tea is also easy.
Winter Vegetable Tea Skillet and Tomato Tea Soup are two main dish recipes taking advantage of the goodness of hot tea.
My friend Sheryl Southworth of Twin Falls, Idaho, and her daughters made Southworth’s Tea Cake for a birthday party over thirty years ago. This is not your light and fluffy, out of the box birthday cake. Packed with nutrition and great taste, this cake is moist and naturally sweet.

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Bring Good Luck to the New Year with Healthy Food

4 January, 2010 (13:00) | Vegan and Vegetarian Side Dishes, Vegan Main Dish, Vegetarian Holiday Menus, Vegetarian Lunch Recipes, Vegetarian Main Dish, Whole Grain Breads | No comments


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RECIPES: Easy Hoppin’ John, Spicy Coleslaw, Tex-Mex Cornbread

By Rae Udy

Do you plan to ‘eat your luck’ for the new year? Its easier than you think and tasty and good for you too. Many of the luck bringing foods are round or ring shaped because this signifies the old year has been completed.
Black-eyed peas are an important part of our new year tradition. Throughout the South, African Americans in the 18th and 19th centuries feasted on Hoppin’ John on New Year’s day to bring good luck and greens to bring prosperity. According to the foodtimeline.org website, children in the family would hop around the table before the family sat down to eat this lucky new year dish.
http://www.foodtimeline.org/newyear.html
Black-eyed peas are high in protein, 13 grams per cup, and are fat-free. One serving provides 45 percent daily value for dietary fiber, 90 percent folate, and 25 percent iron. Often a silver coin or lucky trinket was buried in the pot of black-eyed peas for added good luck for the person who found it.
http://www.nutrientfacts.com/FoodPages/nutritionfacts/nutritionfacts_blackeyed_peas.htm
Greens and cabbage guarantee luck and money for the coming year by represented the green of dollars. Parsley was often included in new years dishes because it was thought to ward off evil spirits.
Cabbage is very low in calories, a whole head contains only 220, and has no saturated fat or cholesterol. Cabbage is also a great source of calcium, iron and B vitamins.
http://www.nutrientfacts.com/searchfood.exe?keyword=Cabbage+Common+Raw&var=5
Wishing you all a prosperous and healthy New Year.

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October is Vegetarian Awareness Month

25 September, 2009 (11:28) | Vegan and Vegetarian Sandwiches, Vegan Main Dish, Vegetarian Holiday Menus, Vegetarian Kids Recipes, Vegetarian Lunch Recipes, Vegetarian Main Dish, Whole Grain Breads | No comments


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RECIPES: Lentil Burgers, Whole Wheat Better Batter Buns

By Rae Udy

Tomorrow is World Vegetarian Day and the official kick-off of Vegetarian Awareness Month in October.
In 1977, the first World Vegetarian Day was founded on Oct. 1 by the North American Vegetarian Society to bring awareness that what we eat as individuals impacts the well being of ourselves and others, as well as the animals and the planet.
http://www.worldvegetarianday.org/
According to the NAVS, there are many ways to join the vegetarian celebration. Try eating meat-free for tomorrow, learn more about the many health benefits associated with a vegetarian diet, order a meatless option at your favorite restaurant or host a meal or vegetarian potluck party at your home.
http://www.worldvegetarianday.org/nonvegetarians/
It has never been easier to eat vegetarian. There are hundreds of vegetarian entrée’s in your supermarket and health food stores. Frozen veggie burgers are a fun and delicious way to try a vegetarian meal. They are usually located near the frozen waffles in most supermarkets. There are dozens of varieties and each taste different. My family like MorningStar Farms Grillers, but my favorite is Garden Burger Originals.
There are also vegetarian chic patties, meat balls, hot dogs, roasts, lunch meats made from whole grains, beans and vegetables. If you are watching salt intake you may have to read labels because some of these frozen meatless ‘meats’ are high in sodium content.
My favorite vegetarian recipe is from my mother-in-law, Grace. Lentil Burgers are very easy to make and so inexpensive. I make a large batch and freeze burgers in individual packages in sealed plastic bags or foil. These can be warmed in the microwave or oven for a delicious burger in a flash. Break up burgers to add to casseroles, spaghetti sauce or top pizzas.

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Healthful Vegetarian Muffins Morning, Noon and Night

25 September, 2009 (11:27) | Vegan Breakfasts, Vegan Snacks, Vegetarian Desserts, Vegetarian Kids Recipes, Vegetarian Lunch Recipes, Whole Grain Breads | No comments


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RECIPES: Better Bran Muffins, Morning Glory Muffins, Pumpkin Pecan Muffins

By Rae Udy

Muffins have a reputation, and not a good one. High in fat, no fiber and too many calories are often associated with muffins.
With a few changes, like baking with whole wheat flour and adding dried fruits, you can make healthful and delicious muffins in minutes at home and save money too.
The following muffin recipes are packed with nutrition and flavor but not calories or fat. Each of these tasty treats contain between 180 to 200 calories and about six grams of total fat. They also provide almost five grams of protein and 13 percent of daily fiber needed.
( MasterCook Deluxe – nutrition breakdown )
Muffins freeze well, just wrap in foil or toss in freezer bags to freeze for two months. Warm in the microwave for 30 seconds to serve for a hearty breakfast, a light lunch, dessert or late night snack.

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Back 2 School and 4 Work Vegan and Vegetarian Sack Lunches

29 July, 2009 (16:25) | Vegan and Vegetarian Sandwiches, Vegan Main Dish, Vegan Snacks, Vegetarian Kids Recipes, Vegetarian Lunch Recipes, Vegetarian Main Dish, Whole Grain Breads | 1 comment


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RECIPES: Veggie Pita Pockets, Black Bean Wraps, It’s Not Tuna Sandwiches

By Rae Udy

School days are here and the challenge is on to keep brown bag lunches interesting and nutritious throughout the school year. It is also a good idea for parents to show a good example by packing their own nutritious lunch for work.
Veggie Pita Pockets bring a little taste of Greece to the lunchbox. If your child doesn’t like the strong taste of Feta cheese, spread the pita with low fat cream cheese instead. Without the pita, this recipe is also good packed in a thermos container for a refreshing salad served with whole grain crackers and low-fat cheese.
Black Bean Wraps adds the spice of Mexico to the sack lunch. Each tasty burrito contains 275 calories and 13 grams of protein. Top with your child’s favorite vegetables and wrap the night before for a no-hassle sack lunch. Top with chopped tomatoes if your child doesn’t eat mild hot sauce.
You just may not want to tell the kids what is in It’s Not Tuna Sandwiches. Garbanzo beans are a great source of fiber and this hearty sandwich contains eight grams. Artichoke hearts give this sandwich a unique flaky texture and salty taste. These delicious sandwiches contain no cholesterol and are high in protein with 14 grams.
It does take a little bit of time and effort to make your lunch at home, but you can save money and have some control over what you and the kids are eating. Get the family involved in making their own lunch and see how inventive they can be.

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Jalapeno Peppers Add Fire to a Vegetarian Diet

29 July, 2009 (16:21) | Canning for the Vegetarian, Vegan Snacks, Vegetarian Appetizers, Vegetarian Lunch Recipes, Vegetarian Main Dish | No comments


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RECIPES: Canned Jalapeno Peppers, Mex-Tex Deviled Eggs, Spicy Bean Nachos

By Rae Udy

Deep green jalapenos are one of the hottest of all chili peppers. They are ideal for pickling and taste great in nachos and other Tex-Mex dishes.
These peppers are an excellent source of both vitamins A and C, with 46 and 23 percent daily value. They are also a great source of vitamin B6, thiamin and potassium. Fresh jalapeno peppers are low in calories, about 38 per cup, and contain a fair amount of fiber and iron.
Canning Jalapeno Peppers is rewarding and saves money, but does take time and preparation. Carefully removing seeds from the center of each pepper will cut down on much of the fire. Each pint contains 85 calories and five grams of total fat.
Mex-Tex Deviled Eggs adds fire to an unexpected appetizer or snack. These are good with canned peppers or fresh jalapenos. Each little devil contains 42 calories and one gram of saturated fat and provides three grams of protein.
Use your own pickled peppers to make Spicy Bean Nachos. With nine grams of protein one serving is just over 300 calories, and best of all, these colorful nachos cook just a minute in the microwave.

http://www.nutritiondata.com/facts/vegetables-and-vegetable-products/2744/2?print=true

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